Friday the 3rd of January

Teams of 2: AMRAP 10 minutes 30 push press 45/30lg 30 pullups 30 bar facing burpees Rest 5 minutes AMRAP 10 minutes 30 hang squat cleans 45/30kg 3 rope climbs 100 double unders

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Thursday the 2nd of January

Hey guys happy new year. Hope everyone enjoyed the holidays and are ready to get stuck back into a solid routine of training and taking care of ourselves. This week is all about getring moving again so are focused on [...]

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Tuesday the 24th of December

Teams of 3: 100 pullups or 50 c2b or 25 bar mu 200 double unders 100 toes to bar 200 double unders 100 cal row 200 double unders 100 box jump overs 200 double unders 100 burpees

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Monday the 23rd of December

The Chief 5 rounds of: AMRAP 3 minutes 3 power cleans 60/40kg 6 pushups 9 squats 1 minute break between rounds Overtime 30/20/10 Barbell bicep curls Ghd or abmat situps

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Friday the 20th of December

The 12 dsys of Christmas Day 1) 100m Run Day 2) Box Jump Overs Day 3) Push ups Day 4) Toes 2 Bar/K2C Day 5) Burpees Day 6) Clean &Jerk 45/30 Day 7) C2B / Pullups Day 8) OH DB [...]

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Thursday the 19th of December

Density 30 minutes of: 10 to 15 dumbbell shoulder press 20 dumbbell lunges – 10 each leg 10 to 15 strict pullups 20 scissor kicks 15 cal machine Aerobic capacity 5k row Recovery 20 minute slow bike + 20 minute [...]

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Wednesday the 18th of December

Barbell skill – split jerk every 90 seconds for 6 rounds do 2 split jerks from the rack – add weight each round if technique is good Workout 30 hang squat cleans 45/30kg 800m run 15 hang squat cleans 52/35kg [...]

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Tuesday the 17th of December

Skill – 10 minutes rope climb practice. If you are skilled try an emom or 1 rep every 2 minutes. 5 3 minute rounds with 1 minute break between rounds 3 front squats 52/35kg 6 ring rows 9 kettlebell swings [...]

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Monday the 16th of December

Every 3 minutes for 5 sets do: 4 deadlift + 8 pushpress Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress 13 to 18 minutes – rest 18 [...]

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Friday the 13th of December

Teams of 2: Amrap 10 minutes 50 power cleans 52/35kg or power snatch 45/30kg 50 cal row 50 box jumps 30/24″ 50 pullups or 40 chest to bar or 20 bar muscleups Rest 5 minutes Amrap 10 minutes 50 front [...]

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